ARE YOU FOLLOWING A FAD DIET? IS WEIGHT LOSS A CONCERN ? 10 MYTHS & FACTS YOU SHOULD KNOW ABOUT DIET & EXERCISE!!!

https://dawoodkhan_08_dk.fitproconnect.com/Newsletter/2020/5/24/

10 DIET AND EXERCISE MYTHS​

When we’re looking to lose weight and get into shape, it’s tempting to try all of the diet and nutrition fads which promise quick results — whether it’s to cut carbs, cut fats, restrict calories or train multiple times a day.

However, fad diets and quick weight loss methods don’t teach us healthy habits, nor are they effective in the long-term.

Trying to get more activity but not sure where food comes in? Figure out the best way to fuel your exercise sessions by busting these ten common myths.

Myth: Only eat protein after a workout.

Fact: Exercise enthusiasts often over-prioritize protein after exercise. While protein is vital for building and maintaining muscle, you can’t get the job done without healthy carbs on board too.

Myth: It’s better to exercise on an empty stomach.

Fact: An empty stomach means an empty fuel tank.  Ideally, aim to eat a well-balanced meal three to four hours before exercise so you have plenty of energy to burn. If you’re more pressed for time, grab a sensible snack that you have time to digest before you get going.

Myth: Skip breakfast if you exercise early in the morning.

Fact: For some people, it’s easiest to get exercise out of the way bright and early. The problem is, it’s been hours since you ate anything. Grab something light like a banana or handfuls of dry cereal. That will be just enough to get your metabolism revved up, and you’ll get a better workout.

Myth: Drink caffeine before exercise for extra energy.

Fact: Do you grab a cup of coffee instead of food before activity? If so, you’re making a huge mistake. Don’t confuse that short-lived jolt for fuel. Only food provides sustained energy that you can burn throughout the exercise session.

Myth: Hydration doesn’t affect energy levels.

Fact: Actually it’s quite the opposite! Not getting enough fluid is one of the leading causes of fatigue during exercise. To keep fluid levels in check, you must drink, before, during and after strenuous activity.

Myth: You can target your fat burn. 

Fact: Working out can reduce your overall body fat, but you can’t control where the fat comes from.

​​Myth: Drinking green tea will burn fat.

​Fact: Unfortunately, green tea has been hyped up as a magic weight loss solution. This myth comes from the fact that green tea contains a stimulant that does speed up metabolism—but only a small amount. If you think sipping on cups of green tea or popping supplements is the answer, be careful. Green tea does contain caffeine, which can be dangerous if you have a heart condition. In addition, green tea supplements can react with other medications.

​ Myth: cutting carbs will make you skinny.

​Fact: For many, cutting carbs is a go-to method for quick weight loss, but this can actually have the opposite effect as people tend to “make up” for the lack of carbs/energy later in the day.

“Carbs have gotten a bad rap for causing weight gain and hindering weight loss, but this is not necessarily true.” 

“Very low carb diets can cause poor energy, low mood, insatiable appetite and poor gut function (including bowel movements) long-term.” Even if you do experience quick weight loss by cutting carbs, it’s most likely water weight, not fat loss.

​ Myth: Eating fat makes you fat.

​Fact: Yes, foods high in healthy fats are higher in calories, but they also keep us full for longer and help control junk food cravings.

“Fat contains more calories compared to carbs and proteins and therefore has a reputation as being fattening. However, healthy fat is important for increasing satiety, supporting a healthy mood, reducing food cravings and supporting metabolism.” 

“Fats, especially essential fats, are a necessary part of our diets. Instead of fearing fats, just like carbs, take a balanced approach, educate yourself on  the right kind of fats to be eaten  and what portions you feel the best eating.”

 Myth: the longer you spend in the gym the better.

Fact: Although it seems counter-intuitive, spending hours and hours at the gym, or training multiple times a day, doesn’t equal better results.

“You don’t need to spend hours in the gym to achieve a ‘good’ workout.” “Training needs to be good quality (technique and intensity) with a clear direction and objective. Without these factors your training just becomes ‘junk’ work.”

12 SUPER FOODS TO BOOST YOUR IMMUNITY AND KEEP YOU HEALTHY!!

12 SUPERFOODS THAT HELP YOU TO BOOST YOUR IMMUNITY 

https://dawoodkhan_08_dk.fitproconnect.com/Newsletter/2020/5/31/

​The term ‘superfoods’ might conjure the image of some all-powerful food with special, almost magical abilities. While there isn’t any regulated or scientifically-backed definition for superfoods, in the marketplace a product is promoted to superfood status if it can offer high levels of desirable nutrients.

These nutrients may be linked to the prevention of disease or may offer other simultaneous health benefits, such as antioxidation or an immune system boost.

Listed below are some of the most popular superfoods.

Citrus Fruits

It is a well-known fact that citrus fruits are rich in vitamin C and vitamin A which strengthens the immune system and keeps your skin smooth and soft. It is important to have citrus fruits on a regular basis as our body does not produce vitamin C, hence consuming a citrus fruit daily will give your body the nutrients it needs. There are many different types of citrus fruits such as:

  • Oranges
  • Lime
  • Lemon
  • Grapefruits

Broccoli

Broccoli is a superfood that is rich in vitamins A, C, and E, alongside many other anti-oxidants and fibers. With so much to offer, it is a good option for you to put on your plate. It is completely packed with minerals and the best way to retain all its nutrients is to cook is as less as possible, even better if not cooked at all.

Garlic

As one of the most used ingredients all over the world, no doubt garlic adds a certain distinct flavor to the food, but there is more to it than meets the eye.  Garlic may play quite a big role in lowering blood pressure and helps in slowing down the hardening of the arteries. Huge concentrations of sulfur-containing compounds, like allicin, seem to be the reason for the immune-boosting properties found in Garlic.​Ginger

Another superfood that people turn towards for aid when they fall ill. The medicinal properties of gingers are no mystery to mankind. Ginger helps in reducing sore throat by reducing inflammation and also helps in  decreasing nausea. There’s evidence that ginger can reduce chronic pain. Also according to recent animal research, it may even have cholesterol-lowering properties.​Almonds

Vitamin E is also vital to the immune system. Basically, it is a soluble vitamin, which means that it needs fat in order to be absorbed. Almonds and other nuts are packed with Vitamin E and healthy fats. About half a cup of whole shelled almonds is enough to provide sufficient amounts of vitamin E required by the human body.​Sunflower Seeds

With magnesium, phosphorus and vitamin B-6 and E, they are a good choice of food to opt for. Vitamin E plays an important role in the maintaining of the immune system. Avocados and dark leafy greens are other good sources of vitamin E.

​​Chia Seeds

Originating from Mexico, Chia seeds were used by Aztecs and the Mayas. There are a lot of benefits of consuming chia seeds as they produce copious amounts of vegetable proteins and also they are highly rich in Omega 3 fatty acids.​Blueberries

Packed with potassium, vitamin C and other vitamins, blueberries are one of the best and tastiest superfoods. They are also known for their anti-inflammatory properties which help in protecting your body against various diseases.  

​​Turmeric

Known for being used in Indian curries, turmeric is also known for its anti-inflammatory properties and has been used to treat a variety of diseases such as rheumatoid arthritis and osteoporosis. The high concentration of curcumin is the reason for the yellow color that turmeric, which helps to decrease muscle soreness caused by intense exercise.​​Spinach

Spinach harbors high amounts of antioxidants, vitamin C, and beta-carotene. When cooked lightly, it helps in bringing out the minerals and vitamin A.

Yogurts

​Yogurts with live cultures like Greek Yogurt is what you should keep an eye out for. Yogurt without live cultures usually has a lot of sweeteners in them. Yogurt with live cultures is a probiotic supplement and is usually rich in vitamin D. They can also help in increasing the absorption of nutrients from foods.

Watermelon

​The citrulline present in watermelons helps in keeping your heart healthy. Apart from that they also hoard a large amount of vitamin C, B-6 and A. They also help in keeping the immune system balanced and provides the body with lycopene that aids in strengthening the bones.

​

Should you avoid the gym during the corona virus breakdown?

Should You Avoid the Gym During the Corona virus Outbreak?

​As corona virus —and related anxiety has burst across the globe , many people are looking at exercise with new eyes. Typically a pillar of health and wellness, the gym in the age of corona virus seems to many like a petri dish of contagion.

But do gym-goers actually need to worry about their daily workout? The short answer is no.  “The gym is not a place that’s necessarily riskier than other communal areas.” “I wouldn’t say there’s anything particular about people sweating that makes them more contagious.”

People tend to worry about communal places and objects because they fear coming into contact, directly or indirectly, with someone who can get them sick. Viruses that cause illnesses such as COVID-19 and the seasonal flu are often spread via direct exposure to respiratory droplets expelled in the sneezes or coughs of a sick person, but they can also live on surfaces and inanimate objects for days at a time.  It’s logical to think that the more people who touch shared objects—like, say, weights and cardio machines—the higher the risk that someone could leave behind a virus, potentially passing it on to others.

But this type of surface contamination has not been of much worry . “Transmission of corona virus occurs much more commonly through respiratory droplets than through contact with contaminated surfaces.”  And while mass gatherings are a point of concern, there is evidence that people may overestimate the likelihood of disease spread in shared spaces. For example, one study estimated that, if a flu pandemic hit any city, only 4% of influenza transmissions would occur on the subway—even though that’s a place that inspires germ panic for many.

Plus, gyms already follow practices like regularly disinfecting their facilities and encouraging members to wipe down equipment after use, which should be effective at preventing spread of SARS-Cov-2, the virus that causes COVID-19. Washing your hands after using shared equipment or spending time in a crowded space can also reduce your risk of getting sick.

Common signs of infection include respiratory symptoms, fever, cough, shortness of breath and breathing difficulties. In more severe cases, infection can cause pneumonia, severe acute respiratory syndrome, kidney failure and even death. 

Standard recommendations to prevent infection spread include regular hand washing, covering mouth and nose when coughing and sneezing, thoroughly cooking meat and eggs. Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing.

There’s no need to avoid the gym if you’re worried about.

However, it’s worth taking the same precautionary measures.

If you’re still worried, there are things you can do to 

​There are various things you can do in the gym to help the limit the spread  of germs.

​Few things to keep in mind:

1. Wipe down mats,weights and machines with a disinfectant wipe both before and after using them.

2. Lay a towel down over a mat before lying don on it yourself.

3. It may be obvious, but washing your hands thoroughly before and after working out s the most effective.

4. If you do have to cough,try and catch it in a tissue,your shirt or crease of your elbow.

5.Avoid touching your nose,mouth and eyes.

Ultimately, though, you don’t need to feel put off working out as a result of the corona virus, but taking extra precautions can’t hurt.

​5. Carry gloves along with you and wear before using any equipment. 

Best Fitness Club In Hyderabad | Platinum Fitness Club

First of all, a HUGE shout out to all the ladies who are fasting this Ramadan in Hyderabad and making time to keep up with training in the gym. One thing for sure, it’s not easy, especially when Ramadan falls into Hyderabad’s sweatiest summer months! That said we have seen some amazing dedication from our ladies at Platinum Fitness Club and we feel incredibly proud.

When it comes to the gym, many people take a break from training and accept the blessed month of Ramadan as a time where they might temporarily lose some of their strength and muscle gains, but can easily make up for this quickly once Ramadan is over.

Taking a break from training for a month wouldn’t normally cause a big drop in lean muscle and strength however with such short eating hours the drastic change in eating pattern means that if we abstain from training, unfortunately a lot of hard work in the gym can go to waste.

On top of this, it is also important to take into account the mental impact of taking such a long break away from training. I’m sure many of you ladies have experienced after even a few days away on a short vacation, how difficult it is to motivate yourself back into the gym and how much harder (and heavier) everything feels on your first day back!

Just remember, Ramadan is about breaking bad habits, not putting them on pause.

Common Fasting Myths

Before we move onto some workout tips for Ramadan, we wanted to debunk a few common myths about fasting:

Myth #1: Fasting slows down your Metabolism

Truth: Great news ladies! Fasting does not slow down your metabolism, research shows short-term fasting can even boost metabolic rate! (Only very long periods without food combined with poor nutrition choices in between fasting will slow metabolic rate over time).

Myth #2: Fasting lowers your energy levels and makes you feel weak

Truth: You will have the energy to train in the gym if you make the most of your eating times to refuel and focus on nutritious, slow releasing energy foods — i.e. foods that are LOW down on the Glycemic Index Scale. During fasting our bodies actually release more adrenaline, which can even make us feel stronger than usual if we are training in the gym!

Myth #3: Fasting burns muscle and reduces strength

Truth: Your body will maintain muscle mass strength so long as it is being used, it is lack of activity combined with a low calorie intake that can cause muscle loss, which is exactly why it is important to keep active during Ramadan and eat well in between. The human body has evolved to use body-fat as fuel when food is scarce, so ladies if you keep up with your training in the gym during Ramadan, you will probably notice changes in your body even faster than normal.

Ramadan Workout Tips

Ladies, if you are fasting in this month and are not too sure about the best way to train during Ramadan, here are a few simple workout tips inspired by our awesome team of dedicated women at Platinum Fitness:

Timing

There are 3 key times of Day during Ramadan in Hyderabad when a workout would be most effective:

1. Before Suhoor — This is actually one of the most ideal times to train if you are fasting as you will have had plenty of time to fully digest anything you’ve had after Iftar. You’ll also be fully hydrated and can refuel for the day at Suhoor. The downfall is that it means waking up at 3 AM and getting good quality sleep is extremely important for recovery if you are training during Ramadan.

2. One hour before Iftar — Be sure to lower the intensity at this time as you will have less fluids in your system and won’t be able to hydrate until the end. This is also a great social time for a workout at your gym in Dubai, as you can always take a group class with friends and then break fast together afterwards. Ladies please note that if you feel extremely low on energy at this time, this means you’re not eating enough or the right kind of food after Iftar — if you’re not sure about what you should be eating to help keep you fueled then please don’t hesitate to pass by Platinum Fitness Gym or give us a call, we’d be more than happy to have a chat!

3. After Iftar — This is definitely one of the more popular choices as you will have the benefit of a little extra fuel and can also keep hydrating throughout your workout. The key here is to make sure you eat well afterwards again to help with muscle recovery and make sure to drink plenty of water before, during and after training to keep you on fighting form for the next day of fasting! Coconut water is also a great option for rehydration at this time as it is packed full of electrolytes to help replace salts lost throughout the day.

At the end of the day there’s no real perfect time to exercise during Ramadan, it’s all about listening to your body and feeling what works best for you. This is why we have multiple sessions on at key times at Platinum Fitness Club throughout the month of Ramadan.

Focus on strength work over cardio

Due to the fact you aren’t able to hydrate normally throughout the day, it’s best to avoid High Intensity training and Cardio temporarily until after the Ramadan period. Remember that our fat-burning hormones are much more active during fasting as the human body has evolved to use body-fat as fuel when food is scarce, so ladies, take advantage of this with a little weight-training at your gym to see amazing changes in your body’s shape!

Adjust your workout intensity

At the end of a summer’s Ramadan day, you will have fasted for up to 14 or 15 hours and might have had a busy day behind you at work on top of it. Even with a half day at work, pulling off your usual intensity isn’t easy; so don’t be so hard on yourself! Especially if this is your first time fasting and working out, your body will adapt and get used to it after a few sessions but build up slowly and don’t worry about dialing it back a few reps or reducing the weight a little.

If you’ve managed to motivate yourself over to the gym this Ramadan, you should feel proud and we certainly do!

Make your meals count and hydrate, hydrate, hydrate!!

We know what it’s like during Ramadan, countless get-togethers with the family or friends over iftar, tables laid full of sweet temptations — no wonder it’s a challenge to maintain healthy, clean eating habits!

That being said, remember that Ramadan is all about having time to reflect, break bad habits and resist temptation, so why should meal times be any different? Try your best to avoid sugary, deep-fried or fatty foods and eat with performance in mind, remembering that your muscles need nutrients to recover and your body needs the right sort of fuel to give you energy for the next day.

Eat plenty of fibre-rich foods like fruits and vegetables and plenty of good carbs at Suhoor to fuel the day ahead. Remember proper hydration (tea/coffee doesn’t count) is also crucial to maintain a happy healthy body as well as prevent injuries and soreness from dehydrated muscle. As mentioned, coconut water is great healthy option for replenishing any electrolytes you’ve lost throughout the day.

Ladies, if you are living in Hyderabad and have been fasting this month but aren’t sure about what you should be doing in the Gym over Ramadan, our expert coaches have been living and working for years and have a huge deal of experience when it comes to training and healthy nutrition in Ramadan.

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